11 January 2014

Healthy KFC (Tandoori Chicken with Tzatziki Dip & Sweet Potato Chips)


I mentioned in a previous post how Alex and I are trying to eat better at the weekend; he's on a big fitness kick and I'm working on my bikini body in time for my holiday next month! I'm actually finding that the buzz I get from making and eating these new, guilt-free recipes better than that I got from tucking into fish and chips with a gherkin of a Saturday evening. I'm going to try and bring these to you on the blog each weekend, in case there's one there you fancy doing yourself.


This low-fat tandoori chicken recipe is my healthy take on the KFC takeaway! It's not exactly barbecue weather outside so the meat is grilled on my skillet pan on the hob then finished in the oven. It still gives it that lovely chargrilled taste and the marinade is great. I'm slightly obsessed with sweet potato at the moment so I had to make these spicy chips as an accompaniment. Lastly, I can't enjoy any food without something nice to dip it in and this tzatziki is made with fat-free Total Greek yoghurt, mint and cucumber.

The chicken is best left to sit in the marinade for at least 24 hours so start the day before you want to serve it, if you can.


Here's what you will need:
2 skinless chicken breasts
2 skinless chicken legs
Juice of 1 lemon
1 tbsp smoked paprika
200g fat free Greek yoghurt
1 tbsp tandoori paste
2 tsp grated fresh ginger
2 garlic cloves, crushed 
1 tbsp honey
1 tsp ground cumin
1 tsp dried chilli flakes
1 tsp Chinese five spice 
A few drops of red food colouring, if you like the tandoori pink look!

For the tzatziki
150g fat free Greek yoghurt
1 tsp dried mint
2 tsp fresh mint
1/2 garlic clove, crushed
20g cucumber, peeled and finely cubed

For the sweet potato chips
2 sweet potatoes
2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp cumin
1/2 tsp of Chinese allspice
Salt and pepper

1 tsp nigella seeds, toasted

Serves 2


1. Slash the chicken flesh a couple of times with a sharp knife. Put the chicken in a bowl with the lemon juice and paprika, mix well to coat it all and transfer to the fridge for 15 minutes.

2. To make the tandoori sauce, combine all the other ingredients in a bowl. Add the chilled chicken, mix well, then put back in the fridge or at least 24 hours. Remove the chicken from the fridge 30 minutes before you intend to cook it.

3. To make the tzatziki, put all the ingredients in a bowl and combine.

4. Preheat the oven to 200C/180C fan assisted. Peel and chop the sweet potato into chips. Put them in a bowl and mix well with the olive oil, spices, salt and pepper. Space them out on a tray and place in the oven for 15 minutes. After this time, flip the chips over and then cook for a further 15 minutes.

5. Heat a tablespoon of olive oil over a medium to high heat in your skillet then grill the chicken pieces for 5 minutes on each side. Either continue to grill until completely cooked through or transfer to the oven with the chips for 15 minutes. 

6. Serve the chicken on a platter with the chips and tzatziki. Sprinkle with the toasted nigella seeds. Devour.


I hope you're all having a great weekend!

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12 comments:

  1. I've just done my big food shop. Ingredients for this in the shopping trolley! Can't wait to give it a try, hitting up the bikini body detox too!
    Can't wait for your other recipes Caroline :)
    Emily xx
    My Ginger Bread Journey

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  3. This looks delish!!!!!

    xo, Lizzie
    The Uptown Girl
    Elizzabethhope.com

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  4. I know what I'm making for dinner next weekend, this looks amazing.

    Victoria x
    FlorenceandMary.com

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  5. Looks fantastic. I too have a slight obsession with sweet potato - it's so nice eating it knowing it isn't so bad for you as normal potato. Looking forward to more healthy recipes!

    B xx

    dearbaker.blogspot.co.uk

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  6. Oh my. This looks amazing. One of the restaurants I do the marketing for does sweet potato fries and I love them a little bit too much I think.... x

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  7. Wowzers! Your blog is amazing and this looks so very yum! Thanks for sharing! x

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  8. Ooo Caroline that looks so so delicious!
    Pinning this right now, as I will most definitely be trying this out. I don't have tandoori paste though, might have to invest in some.

    {Teffy's Perks} X

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  9. This looks way more appealing than the KFC offering! Thanks for sharing :)

    Sophie
    http://what-sophie-said.blogspot.co.uk/
    xxx

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  10. This is perfect for me - I'm on the health kick at the moment too - this makes a nice break from salads! I've only ever had KFC once in my life and can't remember what it was like, but I'm sure this boots it out of the pan!

    Katie <3

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